Today I’m going to cover a few steps to help you calculate how many calories(Calorie Intake) need to maintain a healthy weight.
The first thing you’re going to need is:
- A Pen
- Need some paper and
- probably a calculator
You’re also going to need an accredited and approved energy expenditure calculation. I’m going to use the Mifflin St. Jeor Equation.
|W= Weight in Kilograms.|
|H= Height in Centimeters.|
|A= Age in years.|
Now, this will make a difference depending on if you’re a man or woman.I have included both here. You’re also going to need to figure out your weight and set in height.
Recommended Daily Calorie Intake
Again, these are in metric units here. So be aware of that is going to be in kilograms and in centimeters.
Calculate Your Weight And Height To Metric
Now to go through an example, I’m going to use my own personal information.
- So, here we’re going to look at first by calculating my weight. I’m around 140 pounds. So I need to divide that by 2.2 getting 64 kilograms.
- Next, we’re going to convert my height I’m five foot four that’s 64 inches. Multiply that by 2.54. and convert that to centimeters. That’s roughly 163 centimeters.
- Next, I know that I’m 24 years old.
Enter Your Information Into the Equation
Now, we’re going to put the values into this equation here. keep in mind, it’s a little bit different if you are a man or a woman.
So, I’m going to use:
Use the Correct Calculation
10(64)+6.25(163)-5(24)-161 = Use Calculator
640+1019-120-161=1400 Calorie(Rounding up)
Meaning if you did absolutely nothing at all. This is about how many calories you would be burning.
Multiply With Your Activity Factor
Now, if you’re slightly active. A good general activity factor you want to multiply by your calories is: 1400 x 1.5
1.5 is generally moderate to vigorous exercise most days per week. Try doing a little bit less. If you’re only maybe walking a few times. You can range anywhere from point 1.1 to 1.5.
And if you’re extreme athlete can sometimes go up to even too. For me, I’m going to use the 1.5 calculation. So,1400 x 1.5 activity factor leads me to approximately 2,100 calories.
This is how much I would be needing to maintain my exercise level plus my current diet.
And stay the same way that I am right now. Now, It becomes recommended daily calorie intake.